12/10/2021
Common injuries that cause knee pain while running.
Running is a repetitive, weight-bearing form of exercise, there is a high risk for injuries, particularly involving the knee.
Here are some common injuries that might explain knee pain when running:
1. Runner's knee AKA patellofemoral pain syndrome (PFPS):
- most common knee pain among runners;
- Pain manifests around the patella (kneecap), either when active or after sitting with your knees bent for a long time;
-Causes: too much load on kneecap leading to inflammation and irritation of surrounding tissues. Tight muscles, poor running form, or structural issues like an abnormally high kneecap can also cause PFPS.
- TREATMENT: Stop running, apply cold packs, and take a pain reliever like ibuprofen until you are pain-free and ready to run again. Strengthening your knees, hips, feet, and ankles can also help treat and prevent runner's knee. Talk with a physical therapist to find the right treatment plan for you.
2. Iliotibial (IT) band syndrome
- Affects the iliotibial band — a layer of connective tissue that runs from the hip to just past the knee.
- Pain is located on the outside of the knee.
- Typically caused by overuse and tightness of the IT band.
- Stop running, try foam rolling, and strengthen your core and hips. You can also ice the outside of your knee or take over-the-counter medication for pain. IT band syndrome usually resolves in a few weeks.
3. Patellar tendinitis AKA jumper's knee.
- Pain below the knee in the patellar tendon which connects the kneecap and shin. This tendon is what allows you to fully extend your knee.
-Caused by overuse or suddenly increasing running distance or frequency. This places additional stress on the patellar tendon, causing tiny tears that result in pain and inflammation. Having tight quad muscles or hamstrings can also put added strain on the patellar tendon.
- Treatment: taking a break, icing the affected area, and strengthening and stretching your thigh muscles. Flexibility and strengthening exercises can also stimulate tissue healing. A patellar brace might also be helpful to reduce load on the tendon.
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